Monday

Part A
Back Squat, rest 1:00
10 x 8 @ moderate
* Stick to the rest times

Part B
6 RFQ
10 L Leg DB Box Step Up @ moderate
0:45 Rest
10 R Leg DB Box Step Up @ moderate
0:45 Rest
* Focus on form and pushing through the Heel

Part C
Weighted Pause GHD Hip Extension, rest 1:30
6 x 8 @ moderate
* Pause for 2 seconds at the top of each rep
* Only complete if you are NOT following the Athlete Program

Part D
5 RFQ
10 L Leg Bulgarian Split Squat @ moderate
0:45 Rest
10 R Leg Bulgarian Split Squat @ moderate
0:45 Rest
* Perform holding two DB’s

Tuesday

Wednesday

Part A
Seated DB Arnold Press, rest 1:00
1 x 10 @ moderate+
1 x 12 @ moderate
1 x 15 @ light/moderate
1 x 12 @ moderate
1 x 10 @ moderate+
* Pyramid the weight to match the reps

Part B
Tempo DB Upright Row, rest 1:00
5 x 10 @ light/moderate
* Tempo 3131

Part C
E90S for 12:00
3 Strict Press @ 75 - 85%

Part D
5 RFQ
10 L Arm Landmine Strict Press @ moderate
0:30 Rest
10 R Arm Landmine Strict Press @ moderate
0:30 Rest
* Add or remove weight as you go to maintain intensity
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
Bent Over Row or Bench Pull, rest 1:30
6 x 6 @ heavy
* Keep control!

Part B
5 RFQ
10 L Arm Tempo KB Row @ moderate
0:30 Rest
10 R Arm Tempo KB Row @ moderate
0:30 Rest
* Tempo = 2231
* Only complete if you are NOT following the Athlete Program

Part C
Reverse BB Curl, rest 1:30
3 x 15 @ light
* Prone Grip on the Bar

Part D
5 RFQ
30m Hand Over Hand Sled Pull @ light/moderate
1:00 Rest
* Pick a weight that causes a pump, NOT failure due to strength

Saturday

Part A
EMOM 8:00
8 Bench Press @ 50 - 60%
* Not a huge amount of rest but stick with it!
* Only complete if you are NOT following the Athlete Program

Part B
Incline DB Bench Fly, rest 1:00
5 x 12 @ light/moderate
* Control is key, get a good stretch
* Only complete if you are NOT following the Athlete Program

Part C
5 RFQ
10 L Arm DB Tricep Kickback @ moderate
0:30 Rest
10 R Arm DB Tricep Kickback @ moderate
0:30 Rest
* Add or remove weight as you go to maintain intensity and burn in the tricep

Part D
Weighted Ring Dip, rest 1:00
1 x 8
1 x 10
1 x 12
1 x 10
1 x 8
* Pyramid the weight to match the reps